Ƙunƙasa Ƙunƙwasa Zurfin Jump
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙunƙasa Ƙunƙwasa Zurfin Jump
Jump ɗin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ya haɗu da ƙarfafa horo da plyometrics, da farko yana nufin ƙirji, kafadu, da tsokoki na asali. Ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin fashewar su da juriya na tsoka. Wannan motsa jiki yana da kyawawa saboda ba wai kawai yana inganta ƙarfin jiki na sama ba, amma yana haɓaka haɓakawa, daidaitawa, da kuma wasan kwaikwayo na gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Ƙunƙasa Ƙunƙwasa Zurfin Jump
- Rage jikin ku a cikin turawa, kiyaye jikin ku madaidaiciya da ainihin ku.
- Yayin da kake tura jikinka baya, yi shi da isasshen ƙarfi wanda hannayenka suka bar saman, sannan da sauri matsar da hannayenka zuwa ƙasa tsakanin saman.
- Nan da nan runtse jikin ku a cikin turawa sama a ƙasa, kiyaye tsari iri ɗaya kamar da.
- Matsa jikinka baya, kuma da sauri matsar da hannayenka zuwa saman maɗaukakin, kammala maimaitawa ɗaya.
Lajin Don yi Ƙunƙasa Ƙunƙwasa Zurfin Jump
- Motsi Mai Sarrafa: Rage jikin ku zuwa ga benci, kiyaye gwiwar gwiwar ku kusa da jikin ku. Yana da mahimmanci a yi wannan motsi a hankali kuma tare da sarrafawa don guje wa rauni da samun fa'ida daga motsa jiki. Kuskure na yau da kullun shine a hanzarta motsi ko yin amfani da kuzari don tura baya, wanda zai iya haifar da mummunan tsari da yuwuwar rauni.
- Zurfin Jump: Da zarar ƙirjinka ya kusan taɓa benci, matsa jikinka sama da isasshen ƙarfi don ɗaga hannuwanka daga benci. Makullin anan shine a yi amfani da ƙarfin ƙirjinka da hannunka don motsa ka zuwa sama, ba ƙananan jikinka ba. Kasa a hankali tare da mayar da hannayenku akan benci kuma nan da nan ƙasa cikin wakilin ku na gaba.
- Babban Haɗin kai: Ci gaba
Ƙunƙasa Ƙunƙwasa Zurfin Jump Tambayoyin Masu Nuna
Shi beginners za su iya Ƙunƙasa Ƙunƙwasa Zurfin Jump?
Incline tura tsayayyen tsallake shine babban aikin cigaba wanda ke buƙatar kyakkyawan adadin ƙarfin jiki mai girma, musamman a cikin kirji, kafadu, da sdips. Hakanan yana buƙatar kyakkyawar ma'ana ta sarrafa jiki da daidaito. Idan kun kasance mafari, ana ba da shawarar farawa da motsa jiki na asali don haɓaka ƙarfin ku da fara farawa. Motsa motsa jiki na yau da kullun kamar turawa na yau da kullun, ƙwanƙwasa turawa, da tsalle-tsalle na akwati sune manyan wuraren farawa. Da zarar kun gina ingantaccen tushe na ƙarfi da fasaha, sannu a hankali za ku iya fara haɗa ƙarin darussan ci-gaba kamar Tsalle Tsalle Tsalle cikin ayyukanku na yau da kullun. Koyaushe ku tuna don sauraron jikin ku kuma kada ku matsawa kanku da sauri da sauri, saboda wannan na iya haifar da rauni.
Me ya sa ya wuce ga Ƙunƙasa Ƙunƙwasa Zurfin Jump?
- Plyometric Push Up Zurfin Jump: Wannan bambancin ya ƙunshi nau'in nau'in plyometric, yana buƙatar ka tura kanka da fashewa daga ƙasa kuma ka tafa hannayenka kafin ka dawo cikin matsayi na turawa.
- Hannun Hannu Guda Guda Guda Jump Tsalla Tsalle: Wannan bambancin yana buƙatar ka yi aikin motsa jiki da hannu ɗaya, ƙara ƙalubale da mai da hankali kan ainihin kwanciyar hankalin ku.
- Ƙunƙasa Zurfin Jump tare da Kwallon Magunguna: Wannan bambancin ya ƙunshi yin amfani da ƙwallon magani a ƙarƙashin hannu ɗaya yayin motsa jiki, shigar da ainihin ku da inganta ma'auni.
- Ƙulla Ƙwaƙwalwar Zurfin Jump tare da Resistance Band: Wannan bambancin ya ƙunshi ƙungiyar juriya a kusa da baya, yana ƙara juriya a lokacin hawan hawan hawan da haɓaka haɗin tsoka.
Me suna da abin da ya sanya ɗaukehawa ga Ƙunƙasa Ƙunƙwasa Zurfin Jump?
- Plyometric turawa-UPS: kamar incline tura a kan zurfin tsalle, wannan darasi ya hada da ikon plyometric, wanda inganta iko da fashewar 'yan wasa ko kuma wani yana neman inganta aikin motsa jiki.
- Tricep Dips: Tricep Dips ya dace da mai zurfi na tsallakewa ta hanyar mai da hankali yayin tura karfin gwiwa da kwanciyar hankali.
Karin kalmar raɓuwa ga Ƙunƙasa Ƙunƙwasa Zurfin Jump
- Motsa jiki na kirji
- Kokarin tura sama daban-daban
- Ayyukan motsa jiki mai zurfi
- Ayyukan motsa jiki na nauyin jiki
- Ayyukan ƙarfafa ƙirji
- Koyarwa ta karkata zuwa zurfin tsalle
- Aikin gida don ƙirji
- Ayyukan motsa jiki na motsa jiki
- Dabarun turawa na ci gaba
- Horo da motsa jiki don tsokoki na kirji